Staying healthy

As a doctoral researcher working towards the highest academic qualification, you should expect to be challenged, but the demands of your research should not affect your health or happiness. These are some suggestions to reduce the pressure when life as a postgraduate researcher gets unhealthily stressful.

Don't work all the time

It is easy to end up doing nothing but working. This approach is neither efficient nor effective so try to make a change. Start by planning 'quality time' away from your research every week; ban yourself from talking about your research during this time.

If you are studying part time, it is even more important to achieve a good balance between work, research and home life - make sure there is some dedicated time just for you and your family!

Try to take proper lunch breaks when you don't think about your research. For example, you could spend a lunch-hour playing sports.

Get away from it all

Try to make the most of time with family or friends unconnected with your research. Spending time away from your research can be the most positive thing you can do when you are feeling stressed. It is expected that you will take some leave during every year of your doctorate. A week or so away can have a huge impact on your approach to your research when you get back.

Enjoy other things

Your research is important, but it should not take over your life. Try and ensure that you have some other activities that stimulate a different part of your brain, such as:

• take trips out with your family
• doing something creative like learning an instrument or taking up art
• taking an evening class at a local college
• doing some voluntary work
• taking an active role in university societies or clubs
• undertaking a sports activity.

Extra-curricular activities can be a good distraction from your research and can provide you with a wider social network to draw on. It is also worth noting that voluntary or leisure activities often give good experience and ideas for the next step in your careers.

Eat and live healthily

It's obvious, but looking after yourself means eating regular meals, enough fruit and vegetables and being aware of your alcohol, fat and sugar intake. Plan in some form of regular physical exercise, maintain close relationships and get sufficient sleep.

Get some help

There are many routes to getting support within your institution. Some relate to your research studies, others offer emotional or practical support - always entirely confidential. Don't hesitate to visit the student counsellors or call Nightline if you need to talk to someone outside your current situation. All services made available for other students should also be open to postgraduate researchers, so don't be afraid to make use of them. They may also know of other support you haven't considered. Always tackle problems early and don't allow them to risk your long-term health or reduce the chances of completing your degree.